Weekend Ramble: How Do Tomatoes Affect Blood Sugar?

I have always known tomatoes to be a healthy food for just about everyone, but I wanted to know more specifically what kind of role these beauties play in the culinary world of a diabetic. In my research I came across this very informative and comprehensive article written by Registered Dietician Julia Zakrzewski on Signos.com.

How Do Tomatoes Affect Blood Sugar?

By Julia Zakrzewski, RD - Signos Health & Nutrition Writer

Science-based and reviewed

Published: September 7, 2022

Tomatoes are low in sugar and are packed with nutrients, making them a blood-sugar-friendly food. The bright red fruit is rich in lycopene, vitamin C, and potassium, which contribute to heart health and immune function.

All fresh tomatoes are low in sugars and because they fall low on the glycemic index, don’t usually have a significant impact on blood sugar levels. In fact, they are actually high in potassium and lycopene, which can help improve blood sugar. 

Keep reading to find out why these nutrients are important for your health, and how you can incorporate both fresh and canned tomatoes into your daily diet. 

Glycemic Index of Tomatoes

Fresh tomatoes are non-starchy vegetables that contain very few sugars and have a very low glycemic index (GI) score. It is estimated the GI is 15 for a 5oz tomato.

Do All Tomatoes Have the Same GI? 

There are hundreds of different varieties of tomatoes. The most popular ones you may recognize include: 

• Roma
• Heirloom
• Beefsteak
• Cherry 
• Grape 

Different types of tomatoes lend themselves to different preparations and uses. Because of their size, cherry and grape tomatoes are better suited for salads or an easy snack. Beefsteak and heirloom tomatoes are larger and a bit sturdier, so they can hold up on a sandwich. Roma tomatoes are naturally sweeter and are best used for canning or sauces. 

The USDA nutrient database lists similar carb content across the fresh tomato varieties and a similar GI scores across the board. So whether you are using your fresh tomatoes in a salad or turning them into a sauce, know your blood sugars should remain stable.

Will Fresh Tomatoes Raise Your Blood Sugar?

It is unlikely that fresh tomatoes will raise your blood sugar. A low GI score is an indicator that the food will slowly digest in your system and have a delayed effect on your blood sugar levels. 

But, tomatoes are not a significant source of fiber. They only offer approximately 1-2g of fiber per 100g serving. Pairing tomatoes with other vegetables, like dark leafy greens or avocado, can help increase your total fiber intake during your meals, which plays a key role in slowing down your glucose metabolism and absorption. 

Will Canned Tomatoes Impact Blood Sugar Levels? 

Canned tomatoes are still low in starch and will also have a low GI score. This means they should not impact your blood sugar levels, either. 

Sometimes canned tomatoes are prepared with herbs and spices. Commonly used canned tomato-based products, like sauces, have large amounts of added sugars. Sugars are used to balance the acidity of tomatoes, making them sweeter. If you see sugar on the ingredient list, put the can down and look for a sugar-free option. Added sugars are more likely to raise blood sugar levels.

Always try to buy unflavoured canned vegetables whenever possible. 

Glycemic Index of Tomato-Based Foods

Fresh tomatoes are a key ingredient for other foods. Here is a list of popular tomato-based products and their GI score:

• Tomato sauce (Marinara): 23
• Unsweetened tomato juice: 38
• Canned tomato soup: 38

Tomato paste and condiments, such as ketchup, do not have assigned GI scores. These items are usually referred to as miscellaneous sauces that are used to enhance the flavor of foods instead of being a full meal. 

An entire bottle of ketchup can have high sugar content (again, check your labels!). But if you monitor your portion sizes, you would only be consuming 3g of sugar per tablespoon. You can control how much sauce you add to your meals and monitor your sugar intake.  

When buying tomato sauce, look for a short, clean ingredient list with no added sugar.

Nutrients in Tomatoes 

Tomatoes constitute mostly of water and they contain essential vitamins including: 

Vitamin C: supports immune function and promotes protein synthesis. Both of these mechanisms reduce your risk of disease. 

Potassium: helps to regulate cardiac function and can help lower blood pressure. People with lower blood levels of potassium may be at a higher risk for type two diabetes.

Lycopene: is an antioxidant that gives tomatoes their red color. It is being researched for its potential role in weight management. 

A 2019 study tested the potential weight loss benefits of lycopene supplements on obese mice. The results indicated a positive correlation between lycopene supplements and observed weight loss. While human trials need to be completed, it is a promising area of research. 

Unflavored canned tomatoes and tomato juice products all carry similar nutrient profiles. The most significant difference between products is the fiber content. Tomato juice has much lower fiber compared to canned and fresh tomatoes.

Can Tomatoes Reduce Insulin Resistance?

Your pancreas produces a hormone called insulin, which is responsible for clearing sugars out of your bloodstream. 

Insulin resistance means your insulin hormone is no longer able to efficiently clear sugars and your blood glucose levels can rise. 

Researchers have been studying the link between tomatoes and blood sugar improvements in people with diabetes since the 1990s. Scientists have found bioactive compounds in fresh and cooked tomatoes that reduce oxidative stress related to diabetes. 

Oxidative stress is when the free radicals in your body outnumber the antioxidants. Free radicals are harmful to your health and an abundance of these molecules increases the risk of developing different diseases. 

Although the data is promising, no studies exist yet on the link between tomatoes and blood sugar control in people without diabetes. 

Potassium and Insulin Secretion 

Some observational studies have demonstrated that lower potassium levels may increase your risk of diabetes. This is because potassium channels affect pancreatic beta cells, which are involved with insulin production and secretion. 

Your body regulates your blood potassium levels through biochemical signaling, but the resources must be replenished. Eating potassium-rich foods, such as fresh or cooked tomatoes, is recommended to help you satisfy your potassium requirements. 

Other Health Benefits of Tomatoes 

Phytochemicals are natural chemical compounds found in different plant-based foods, including tomatoes. It’s speculated that phytochemicals can decrease your risk of developing certain types of cancer. 

In 2021 a large-scale meta-analysis reviewed all high-quality studies that investigated any link between phytochemical intake and colon cancer incidence.

The data showed a positive link that people who ate a diet rich in phytochemicals had decreased incidence of colon cancer compared to people who consumed fewer phytochemical-rich foods. 

How to Add More Tomatoes to a Healthy Diet

Tomatoes are versatile and can be eaten on their own or mixed into your favorite dishes. Pair them with protein-rich or fiber-rich foods to delay digestion and minimize any impact on your blood sugars. Try these tomato-forward ideas: 

Tomato slices on a grilled cheese sandwich, made with whole grain bread.

Sautée tomatoes and spinach into your breakfast omelet.

Tomato salad with three different varieties and colors, and add legumes for protein. 

Stock your pantry with canned (no sugar added) tomatoes. 

Add canned tomatoes and tomato paste to your next soup or chili dish. 

Swap out fruit juice for unflavoured tomato juice. 

As you explore adding more tomatoes into your cooking, consider choosing specific varieties for your dishes.

Try This Famous Tomato Salad 

A famous tomato salad, that aligns with the Mediterranean diet, is the Caprese salad. It has simple instructions and is blood-sugar friendly: 

• Cut 1-2 ripe tomatoes into slices 
• Cut 8oz fresh mozzarella into ¼” slices
• A handful of fresh basil leaves
• 2 tablespoons each of olive oil and balsamic glaze to dress the salad 

Layer your ingredients in a repeating pattern: tomato, mozzarella, and basil. Repeat the pattern until you have used all your ingredients. Drizzle olive oil and balsamic glaze over your salad. You can add a pinch of salt and fresh ground pepper if you want. 

Are There Downsides of Eating Tomatoes? 

People who suffer from acid reflux or who are recovering from an ulcer are advised to limit their intake of tomato products. The high ascorbic acid in tomatoes can aggravate symptoms and worsen feelings of heartburn. 

This recommendation includes all tomato products, including tomato sauces, salsas, and tomato juice drinks. 

Can You Eat Too Many Tomatoes? 

There is no scientific literature to suggest how many tomatoes are safe to eat in a day. You should listen to how your body responds to tomatoes and make a decision that feels right for you. 

Are Green Tomatoes Safe to Eat? 

There are two circumstances when you would encounter a green tomato: the first is an unripe red tomato, and the second would be a variety of tomato that grows green with stripes. 

Both of these are safe to eat, but the unripened tomato will lack flavor and nutrients. 

A true green tomato has a tart flavor that offers more crunch than a regular red tomato. Green tomatoes are normally cooked before eating and used in salsa, or they are breaded and fried. 

While fried tomatoes are delicious, they are also higher in fats and carbs. You can try making them in the airfryer or grilling them instead. 

Tomatoes and Blood Sugar: Key Takeaways

Tomatoes are nutritious, and they are loaded with essential vitamins and antioxidants. They have low sugar content and should not cause your sugar levels to increase. 

You can rely on fresh tomatoes or canned options in your diet. Choose unflavored canned options whenever possible and always read the ingredients before buying. 

If you suffer from acid reflux you should wean back on tomatoes until your symptoms subside. 

------------------------------------------------------

Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

 

Spinach Salad by Chef Michael R

Fun, vibrant and healthy is how I describe this salad that pairs well with many proteins. Enjoy!

Ingredients:

• 2 lge handfuls baby leaf spinach - big stems removed
• 1/2 cup sliced baby portobello mushrooms
• 1 lge tomato - cut up to your idea of bite size
• 1/2 cup chickpeas
• 2 tbsp roasted pepitas
• Luscious Lemon Vinaigrette - click for recipe

Preparation:

Place the pepitas in a small skillet with medium heat. Toss frequently until they get to a nice toasty brown. Remove from hot pan into cool bowl and set aside to cool.

Once pepitas are cooled, mix all ingredients in large salad bowl and add vinaigrette.

Blessed be... and happy cooking!

 

Weeknight Chicken Soup

Full credit for this recipe goes to the American Diabetes Association who posted it in their Diabetes Food Hub. It can be on a weeknight table in 30 minutes provided you have some pre-cooked chicken and barley. Enjoy!

Makes 8 one-cup servings

Ingredients:

• 2 tsp olive oil
• 1 medium yellow onion - diced
• 2 carrots - diced - amount per serving is okay even with cooked carrot's high GI
• 3 celery stalks - diced
• 16 oz white or baby portobello mushrooms - sliced
• 32 oz low sodium chicken broth
• 1 sprig fresh thyme
• 2 bay leaves
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 cup pre-cooked barley
• 2 cups pre-cooked chicken breast - shredded

Preparation:

Add oil to a soup pot over medium heat. Add onion, carrots, celery and mushrooms and saute for 5 minutes with some tossing.

Add broth, thyme, bay leaves, salt and pepper. Bring to a boil and reduce heat. Cover and simmer for 20 minutes.

Remove bay leaves and thyme stem. Add the barley and chicken and heat through for 2-3 minutes.

Note:

Precooked barley can be stored in an airtight container in the fridge for up to seven days. Alternately you can freeze 1 cup servings in baggies for up to six months.

Cooked chicken can also be stored frozen for same time, but anything refrigerated should be used within 3-4 days.

 Blessed be...and happy cooking!

San Diego Rattlesnake Eggs

We stumbled upon this very tasty appetizer at a restaurant in San Diego years ago. The name is what really intrigued me and I chuckled at the menu description. Our server did not know why the appetizer had the name, but it really didn't matter because these "rattlesnake eggs" were just insanely good! I've done my best here to recreate the dish... hope you enjoy!

Ingredients:

• 6-8 small/medium jalapeno peppers
• 6-8 med/lge peeled & cleaned shrimp - cooked & chopped
• 1 strip lower sodium bacon per jalapeno
• 4-6 oz regular cream cheese
• green parts from two scallions - minced
• olive oil
• garlic powder to taste
• extra heat like paprika, crushed Aleppo pepper, sriracha optional

Preparation:

Wash and dry the jalapenos. Slice open one side and carefully remove seeds. Do your best to keep the stem in place as it will serve as a "handle" for eating.

Soften the cream cheese using a fork and a touch of olive oil to mash. Combine with shrimp, scallion, garlic powder and any other heat you choose. I personally find the heat of the jalapeno to be plenty, but feel free to make these babies sing your own tune. :-)

Carefully stuff each jalapeno until full... then wrap each one in a slice of raw bacon. Place the assembled eggs in a lightly sprayed baking dish with the end of the bacon strip at the bottom of its jalapeno so it doesn't unravel during baking.

Bake at 375 F for 40-50 minutes or until the bacon is golden brown. Serve with a ranch style dipping sauce or create something on your own. I like to lean toward citrus & yogurt for this one. 

Blessed be... and happy cooking!

Baked Halibut with Dijon/Mayo/Panko

Halibut is such a lovely fish... dense and meaty yet mild in flavor. It works well with moderately robust seasoning, but you don't want to add too much so as to lose the beautifully delicate flavor of the fish itself.

For this dish I prepare a coating of Dijon mustard, mayonnaise, and olive oil to coat the fish before pressing both sides of the filet into plain Panko. I prefer plain over seasoned Panko for this coating so the flavor of the fish itself is not overwhelmed.

Ingredients:

• 2  6 oz halibut filets
• mayonnaise
• Dijon mustard
• olive oil
• 1/2 head bok choy
• 12 grape tomatoes cut in half lengthwise
• a boatload of fresh spinach (you know how it shrinks lol)
• 2 cloves garlic
• kosher salt & fresh ground pepper to taste

Preparation:

Fish: Mix enough mayo, mustard and oil to cover both filets and have some left over for the veggies later. Press the filets into Panko and set in baking dish. Heat your toaster oven to 380 degrees. Time the actual bake with your vegetables so everything is done same time. Bake at 390 for 8 min and then broil for another 1 min or until the Panko gets to your preferred color brown.

Bok Choy: Cut the bok choy into bite size pieces and cook in covered pot with a touch of olive oil on medium heat and frequent tossing. Add salt to taste, but go easy. Once cooked, add some of the Dijon & mayo coating and mix well. Finally add the tomatoes and toss until warm but still firm.

Spinach: Smash and mince two cloves garlic and sautee in olive oil. Once garlic starts to brown, add the boatload of spinach and cover. Toss frequently as spinach wilts. Season to taste with salt and fresh ground pepper. Remove from heat when your desired wilt is achieved.

Blessed be... and happy cooking!

REALLY Simple Fish Soup

Have you ever found yourself at the end of a long hard day with nothing prepared for dinner? No? ...smiles... Well, if and when it does happen... like it did here last night... Remember Chef Jacques Pepin's inspiration of... 

"Just use whatever is in your fridge."

I smiled... and scrounged. :-) I decided on a simple fish soup that actually turned out quite good... good enough to repeat in a more planned version! Use this recipe as is... or have some fun with whatever you have in YOUR fridge! Enjoy :-)

Ingredients:

• 6 oz bite size pollock
• 1 yellow onion - cut up
• 1 cup frozen peas
• 16-20 oz chicken stock
• 2 tbsp olive oil
• salt & pepper to taste

Preparation:

Heat the oil in a midsized nonstick saucepan over medium heat and saute the onion until translucent and edges just start to brown. Add frozen peas and toss until peas soften. Add partially defrosted fish and toss to blend flavors.

Add stock and bring to a simmer. Season with salt & pepper to taste. Simmer until fish is cooked... 5-10 minutes, and serve.

Blessed be... and happy cooking!

Garlic Shrimp & Tomato over Cauliflower Mash by Chef Michael R - A Definite Favorite

Every now and then even favorite dishes will evolve... either by choice, necessity or sometimes sheer luck. In this case I was upstate and wanted to make my Garlic Shrimp & Shirataki Noodles for my father-in-law. I could not find any Shirataki noodles at the local grocer so I improvised and served the dish on a bed of cauliflower mash. Turns out this version outshines the original! LOL 

Although now heavily adapted, I will still give Craving Something Healthy credit for the original idea. Enjoy!

Ingredients:

• 1 medium head cauliflower
• 1 medium yellow onion - minced
• 2-3 tbsp salted butter - as needed
• flavored bread crumbs - as needed
• salt & pepper to taste
• 
  
• 12-16 oz large shrimp - peeled, deveined & tail off
• salt and pepper to taste
• olive oil as needed
• 4 cloves garlic - minced
• 1 small - medium yellow onion - minced
• 12 oz grape or cherry tomatoes - pierced
• 1 tbsp+ fresh parsley - minced
• 1 tbsp+ fresh basil - minced

Preparation:

Cauliflower Mash:

Cut up the cauliflower and use your preferred cooking method until the florets are moderately soft. I simmer/steam in my Guardian Service - lid on.

While the cauliflower is cooking, mince the onion and saute in a bit of olive oil until translucent and slightly browned. Set aside for later, including saute oil for flavor.

Once the cauliflower is cooked, use a potato masher to break up the florets.

Add butter and puree the cauliflower using a stick blender. Add salt, pepper, butter and maybe flavored bread crumbs until you achieve a consistency and flavor to your liking.

Finally add the sauteed onion to the mix and blend well. Set the mash aside and keep warm.

The Shrimp Topping:

Season the shrimp with salt and pepper. Heat 2+ tbsp of olive oil in a saute pan on medium-high heat, and saute the shrimp for ~1 minute on each side, or until they just turn pink. Remove them from the pan and set them aside - covered.

Add the garlic & onion to the skillet with another splash of olive oil and saute for 5-6 minutes.  Add the tomatoes and let them cook for 6-8 minutes with occasional tossing, or until they start to break down. I usually pierce them with a sharp knife so they give off their juice and don't pop.

Chef's note: If you don't have cherry tomatoes, you can substitute with regular ones cut up, adjusting cook time so they retain some of their integrity/shape.

When the tomatoes are just about finished, add the basil, parsley and a bit more oil if dry. Saute for 1 more minute.

Add the shrimp to the pan with the tomatoes and garlic. Toss everything well to combine.

Place a bed of cauli-mash in each plate and top with shrimp mixture. Enjoy!

Blessed be... and happy cooking!

Creamy Colonial Crunch

Desserts... always a tough one in the realm of diabetes. The ingredients here have a relatively low GI, and by limiting the quantity to what a sensible dessert SHOULD be, you can indulge without freaking out . Yeah yeah, I know... yogurt and berries... what's the big deal, right? Well the big deal is that you're putting this together yourself. You can get creative with the fruit colors to represent different holidays or countries. :-) More importantly, you are TAKING CONTROL and making something delicious that won't wreak havoc with your numbers! :-) 

Ingredients:

· 1/2 cup fat free PLAIN yogurt
· Some blueberries
· two strawberries
· some sunflower seeds

Preparation:

Put the yogurt in a very small bowl. The key here is.... dessert, not a whole meal. Cut up the strawberries into small pieces so it looks like more than just two and place them on top. Add the blueberries and sunflower seeds... Done!

Blessed be... and happy cooking!

Weekend Ramble: Mushrooms & Diabetes

I found a couple of articles through a post in one of my diabetic FB groups, and considering how often I cook with mushrooms, I was instantly intrigued.  It turns out that mushrooms probably won't help lower your sugar levels directly, but with a very low GI and GL, even cooked, they can certainly help your overall foodie happiness. Enjoy!

Mushrooms and Diabetes:

Have you been working with your healthcare team to create a dietary regimen that takes your diabetes diagnosis into account? In that case, there’s a good chance you know how crucial it is to eat nutritious foods – particularly vegetables. Following a diabetes friendly and healthy meal plan doesn’t mean you can’t have fun(gi)!  

Mushrooms aren’t vegetables, per se. Instead, they’re the fruiting bodies of a fungus. Despite this, they certainly deliver the sort of nutritional kick most commonly associated with veggies. They’re also often included in this category from a culinary point of view.  

Health Benefits of Mushrooms 

If you haven’t eaten mushrooms much before now, the variety of mushroom options available can be exciting. We’ll talk about some of the most popular mushroom varieties in a bit. For now, all you need to know is this: the health benefits associated with edible mushrooms are consistent across the board. 

Let’s start with the basics: a cup of raw mushrooms comes with a single gram of sugar, two grams of carbs, and no fat whatsoever. 

When you consume the same one-cup serving of mushrooms, you’ll get the following: 

• 22 percent of your daily value of vitamin B2 
• 16 percent of your vitamin B3 recommended daily intake 
• 12 percent of your suggested daily selenium intake 
• Other minerals (including phosphorus, iron, copper, and potassium) 

Different types of mushrooms 

As mentioned earlier, when you add mushrooms to your diet, you won’t struggle with a lack of variety. Here are just a few popular edible mushroom varieties to pick from: 

Portobello 

If you’ve ever eaten mushrooms before, there’s a decent chance you’ve had portobello mushrooms – these may be the most well-known edible mushrooms in the world. You can serve Portobello mushrooms in countless ways, but they’re famed for having caps that can be cooked like burger patties. 

Shiitake  

Shiitake mushrooms are another ubiquitous mushroom in the food world, often sauteed or included in soups like miso or ramen. No matter how you eat them, you’ll find a lot to like about their famed anti-inflammatory properties. 

King Oyster 

While they aren’t nearly as prominent as the last two mushroom varieties, king oysters are incredibly versatile. And just like the other mushroom species discussed here, they’re low in carbs and rich in nutrients. 

Lion’s Mane 

Since they’re relatively rare, you’ll likely have to pay a bit extra for lion’s mane mushrooms. But they’re worth the added expense, particularly if you use them to make vegan “fish” tacos. 

How can mushrooms help with blood sugar? 

In short... they will not lower your blood glucose directly, but they won't spike your numbers either. 

The soluble fiber beta-glucan found in mushrooms slows digestion and delays the absorption of sugars, thus helping to control blood sugar levels after a meal. Beta-glucans are soluble fibers that come from the cell walls of bacteria, fungi, yeasts, and some plants. They might lower the risk for heart disease. Beta-glucans might prevent the body from absorbing cholesterol from food. They might also stimulate the immune system by increasing chemicals that prevent infections.

Mushrooms are just plain fun and can add immense versatility in your cooking. Whether you use them raw or cooked, mushrooms can elevate your flavor palettes and make you a happy foodie. :-) Here's a solid reason to incorporate mushrooms in your meal plan.

Low glycemic index/load 

Two of the main things we look at in our diabetes friendly diet are, as you most likely already know, the glycemic index and glycemic load of any given food. When we check the numbers for mushrooms, we find that they are an impressive option. Mushrooms have a glycemic index of 15 for raw and mid 30s for cooked, placing them way down in the low range. The glycemic load for these beauties is also very low at only about 1.0 - 1.9 depending on preparation, making them a perfect food option.

Conclusion:

Mushrooms are just one of those foods that can help make our diabetes friendly cooking fun. They aren't any kind of miracle cure... not at all. What they are is a food you can include in may different ways without worry. Mushrooms can easily take a dish to Next Level, whether it be a soup, a sauce/gravy or even a salad. Sautee them and add to a green vegetable and suddenly something like simple green beans becomes a star quality side. Add them to a slow cooker meal and watch your dish explode with earthy flavors. Add them to a simple breakfast omelet and start your day with a smile. There's really no end to the possibilities with these little gems. :-)

---------------------------------------------------------------------

Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Roasted Asparagus & Red Bell Pepper

 Credit goes to Chef Robert Lewis at happydiabetic.com

Roasted asparagus in the oven is one of the easiest ways to prepare asparagus. Just coat them with a little olive oil, sprinkle with salt and pepper, and maybe a little minced garlic, and roast them until lightly browned and tender.

Ingredients:

• 1 lb of asparagus
• 1 tbsp olive oil
• 1 tbsp fresh garlic -chopped
• 2-3 tbsp thin red bell pepper slivers
• salt & pepper to taste
• lemon juice for drizzle

Preparation:

First, wash the asparagus in cold water and trim away the lower 1/4 of the stalk. Toss the asparagus in a large bowl with 1 tbsp of oil and 1 tbsp chopped garlic. Add kosher salt and freshly ground pepper to your tasting. 

Roast at 425°F on a foil-covered baking sheet until stalks are soft and the skin is slightly crispy. Turn the stalks at 10 minutes of roasting time, add the bell pepper and roast another 8-10 minutes.

Cutting thin strips of bell pepper to roast on top of the asparagus will offer a feast of flavor for your pallet and a feast of color for your eyes! Top your cooked asparagus with a sprinkle of fresh lemon juice. Serve with something like my Garlic Butter Baked Cod.

Blessed be... and happy cooking!

Lemon Cream Cheese Halibut

I deviated from my normal fish coatings just a tad and decided to try using cream cheese instead of my usual mayo or yogurt as a base. It turned out to be a really nice flavor that beckons for dinner on the deck watching a beautiful sunset. I paired the halibut with some Brussels Sprouts Almondine. It was a well matched side, and you can find that recipe by clicking here.

Ingredients:

• 2 6oz halibut filets
• 1 1/2 cups plain Panko
• 3 tbsp cream cheese
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• 1/4 tsp kosher salt
• 1/8 tsp black pepper
• olive oil cooking spray

Preparation:

Mix cream cheese, olive oil, lemon juice, mustard, salt & pepper

in a dredging dish. I find a dinner fork works well for this.

Coat filets with the mix, press into Panko and then place in foil lined, sprayed baking tray.

Bake at 400 degrees for 8 minutes.

Serve with a green vegetable of your choice or use the aforementioned Brussels sprouts.

Blessed be... and happy cooking!

Pollock Tacos

Tacos, anyone? Use these ingredients or feel free to experiment on your own.

Tacos... just like hot dogs... are verrrrrrry personal!!! :-) LOL

Fish:

• 24 oz pollock bites - Wild Alaskan Company has the best, but any white fish cubed to bite size is good, too
• 1/2 tsp ground cumin
• 1/2 tsp sweet paprika
• 1 tsp salt
• 1/4 tsp fresh ground black pepper
• 2 tbsp olive oil
• 1tbsp salted butter

Mix dry seasonings in small bowl and set aside. Place thawed, cubed fish in a roomy bowl and toss with seasonings. Cover and place in fridge while you prep everything else to allow seasonings to soak into fish. When everything is ready, quickly fry in the oil and butter and serve immediately.

Garlic Lime Crema:

• 1/2 cup sour cream
• 1/3 cup mayonnaise
• 2 tbsp fresh lime juice (1 lime)
• 1tsp garlic powder
• 1/4 -1/2 tsp sriracha sauce depending on heat preference

Whisk all ingredients in a bowl and return to fridge.

Toppings:

• Soft taco shells… go small to play with different toppings
• 1/4 head red cabbage, shaved on mandolin
• 1 yellow onion, shaved on mandolin
• 1 cucumber, peeled and diced
• 2 tomatoes, seeded and diced
• 2 avocados, sliced
• 1 cup shredded Mexican cheese blend
• Lots of fresh cilantro destemmed
• 1 lime, cut into 8 wedges for that personal splash after assembly

Blessed be... and happy cooking!

Tuscan Panzanella Salad

 Credit for this lovely salad goes to Maricruz Avalos at M.A. Kitchen

This panzanella salad is the ultimate Italian summer meal. Loaded with juicy tomatoes, crunchy onions and cucumbers, this bread salad gets its wonderful flavors from simple, high-quality ingredients.

Ingredients:

• 8 oz stale crusty artisan bread - cut into cubes
• 1 lb cherry tomatoes - cut into quarters or halves
• 1 medium red onion - quartered and sliced thin
• 1 English cucumber - peeled, halved and sliced
• 1 bunch basil leaves - hand shredded
• extra virgin olive oil
• red wine vinegar - as needed
• salt and pepper to taste

Preparation:

Mix two parts of water and one part of vinegar enough to soak bread in a large bowl. Add bread into the bowl with vinegar mixture and immerse it well so it can soak while you’re preparing the veggies.

Once you have all vegetables cut and ready in a large bowl, squeeze the bread to remove excess of moisture, and then crumble it into the bowl with veggies.

Season with salt and pepper, then add a generous glug of extra virgin olive oil and lots of hand-torn basil. Mix well to combine everything. Cover and allow to rest in the fridge for at least 30 minutes before serving.

Notes:

If you using fresh bread, I suggest to slicing it and leave it in the countertop covered with a kitchen towel overnight, so it will stale and be ready next day or you can pop it in the oven for a couple of minutes to dry it a bit.

Allow panzanella salad to rest overnight, the flavors will infuse bread resulting in a more flavored dish.

Blessed be… and happy cooking!